Sunday, March 24, 2024

Don’t give up when the scale isn’t moving

When the scale isn’t moving, it can be frustrating.  Many people shut down on their weight loss journey when they don’t see immediate progress.  But important changes are happening.  A relative called me.  They were dieting, adding exercise and did lose a few pounds.  But then they reached a plateau and were very frustrated.  How do you know your diet and new exercise habits are working when the scale doesn’t move?  Environmental Nutrition outlines six ways to know you are still making progress in the April 2024 article, “Look Beyond the Scale”.  

Weight loss is a great indicator you are improving your health when you are dieting and trying to get in shape. But you don’t need to rely just on the scale in your weight loss journey.  There are also other wins for your health.

1.  Better health:  When one loses weight and adds more exercise to their routine, their body benefits in many ways even if they hit a plateau on the scale.

a.  Lower blood pressure – losing weight and adding exercise can help improve circulation and lower blood pressure which reduces one’s risk of stroke.

b.  Better cholesterol levels – exercise, especially aerobic exercise, can raise your good or HDL cholesterol.  A better diet and exercise can help lower your bad, or LDL cholesterol.  (See:  How to eat for a healthy heart?)

c.  Improved blood sugar levels – reducing weight, eating better and exercise all work together to improve blood sugar levels which can help those with diabetes or reduce the risk of developing diabetes. (See:  How to control blood sugar levels by walking)  

2.  More energy:  I asked this relative if they felt better and had more energy.  And they said they did.  By eating healthier and spacing your meals and snacks throughout the day, your body has a steady supply of energy throughout the day.  Add in some exercise each day and you will feel even more energized.

3.  Improved digestion:  Eating more whole foods like fresh fruit and vegetables, adds fiber to your day.  Eating meals on a regular schedule and not skipping breakfast and then eating a huge dinner will also lead to better digestion.

4.  Increased fitness:  As you become more fit, you improve your endurance, muscle strength, and even flexibility.  Did you know that muscle weighs more than fat?  As you lose the fat, and gain the muscle, your clothes will fit better, and your body will look firmer even if the scale is not budging.  As you gain in muscle and strength and endurance you may find every day activities are becoming easier to do.

And did you know that muscle burns more calories than fat?  As you build muscle mass, the “muscle tissue burns more calories—even when you’re at rest – than body fat.  According to Wharton, 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories.”  If you are unsure of what workout routine would help you, consult a personal trainer and have them design an exercise program that works for you. 

5.  More resilience:  Eating healthier and exercising more will help you better withstand the ups and downs of everyday life. 

6.  Better sleep:  By spreading your meals and snacks throughout the day, and not having a huge meal at dinner, may help you sleep better.  Adding regular exercise to your day, also helps promote better sleep.  


Conclusion:  Remember, the scale is only one measure of your progress.  Even if the scale isn’t moving, victories like feeling stronger, having more energy, and better fitting clothes, are also signs of progress.  Don’t end your weight loss journey, when you hit a weight plateau.  Your health, both mental and physical,  is improving and you are making progress towards better health and a better you!  Keep going and celebrate every step forward!


 

Sources: Environmental Nutrition ,  How to eat for a healthy heart? , How to control blood sugar levels by walking , muscle , fat  Image sources:   scale ,  health goals , Muscle vs fat

Monday, March 18, 2024

How can you preserve muscle as you age?

We have all seen frail, elderly people who have seemed to have lost a lot of muscle.  But did you know that you start losing muscle long before you become elderly?  Studies have found that after the age of 30, yes 30, you begin to lose about 3-8% of your muscle mass per decade.  This loss accelerates after the age of 60.  Environmental Nutrition (April 2024) has a great article, “Preserving Muscle is a Key Part of Healthy Aging”.  But this information isn’t just for the elderly but for anyone who wants to preserve muscle mass.  


What is sarcopenia?

Sarcopenia is a fancy name for losing muscle and muscle strength as we age.  Building muscle requires your body to make muscle protein.  Unfortunately, our body’s ability to make muscle protein declines as we age.  Sarcopenia is more common in people over 60 and it affects both men and women.  Studies estimate about 5-13% of people over 60 have sarcopenia and up to “50% of 75 year olds have sarcopenia”.    

Losing muscle as you age doesn’t just affect your appearance, it has health consequences.  Including an increase in:

  • Muscle weakness
  • Risk of falls, poor balance
  • Bones breaking
  • Disability

What promotes muscle loss as we age? 

Part of muscle loss is due to aging.  Many people will be surprised to learn women are more at risk for muscle loss as they age.  But there are things that increase risks for losing muscle as we age, including:

  • Physical inactivity
  • Poor diet – especially an inadequate protein intake
  • Obesity
  • Diabetes
  • Smoking

What are things we can do to preserve muscle as we age?

Two things everyone can do is a better diet and exercise.

Diet: 

  • Focus on Protein Intake:  Focus on eating more high-quality protein.  Recent research indicates we may need more protein per day than the current recommended amounts of 54 grams/day for a 150-pound adult.  New research indicates we may need from 109 -204 grams of protein a day.  And not just any protein, but high-quality protein.  Registered Dietitian, Angel Planells, told Environmental Nutrition:  “Shoot for 8-20 grams of protein for a snack, and for a meal shoot for at least 20-25 grams of protein”.  Not easy to add protein to breakfast.  I now use 1 cup of cow’s milk in my oatmeal and my husband added Greek yogurt and blueberries to his breakfast to add protein to breakfast. 
  • Focus on Omega-3 Fatty Acids:  Include foods rich in omega-3’s (such as salmon, walnuts, and flaxseeds) in your diet.  Omega-3s have anti-inflammatory properties and can support muscle health.   
  • Focus on vitamin D:  Adequate vitamin D is crucial for muscle function and overall good health. 

Exercise

  • Focus on resistance training and aerobics:  Environmental Nutrition recommends both resistance training and aerobics for muscle maintenance.  I added resistance training twice a week to my exercise routine.  

What proteins are best for building muscle?

Ask any weight lifter about the best protein powders they use for muscle building.  Almost all will say protein powders with casein or whey.  Where does casein or whey come from?  Cow’s milk. Research is finding that animal proteins are much better for building protein than plant-based proteins.  Why?  Not only do animal proteins have all the essential amino acids, they provide more of the amino acids needed for building muscle including leucine.  For more information on how to add some high-quality proteins to your day, see my blog post:  How can you add some high-quality protein foods to your day?  

Conclusion: It is never too late to work on preserving and rebuilding muscle.  Consistent effort and a well-rounded approach can make a significant difference in maintaining muscle strength as you age.  Remember, staying active, eating well, and engaging in progressive resistance training can help preserve muscle mass and overall health. 

Sources:  Environmental Nutrition , Sarcopenia , sarcopenia , health consequences , risks , Dietitian , Omega-3s , vitamin D , resistance training , How can you add some high-quality protein foods to your day?    Image sources:  Sarcopenia , protein foods   , Exercise words

Sunday, March 10, 2024

How does coffee and tea affect blood sugar?

Who doesn’t love some morning coffee?  Or, on cold days, a nice hot cup of tea.  Does drinking coffee or tea affect one’s blood glucose levels?  

Should healthy adults be concerned about coffee or tea and blood glucose levels? 

The Mayo Clinic says that for healthy adults, caffeine will probably have no noticeable effects on their blood sugar or blood glucose levels.  Studies have found that up to 400 milligrams of caffeine is safe for most of us.  A cup of coffee has about 120-180 milligrams of caffeine and most adults drink about 2 cups of coffee a day.  FDA says healthy adults can consume up to 400 mg of caffeine a day which equates to about 4-5 cups of coffee a day, or 10 cans of soda, or 2 “energy shot” drinks.  (See:  Caffeine – good or bad for your health?)   

Can drinking coffee or tea reduce chances of getting type 2 diabetes?

Some studies have found that coffee, tea, and other drinks with caffeine can lead to weight loss and a lower body mass index (BMI).  This in turn can lead to a reduced risk of type 2 diabetes.  How much coffee?  Each cup beyond 1 cup lowered the risk of type 2 diabetes by 7%.  But it didn’t have to be caffeinated coffee.  This study also found that decaf lowered one’s risk of type 2 diabetes by 6% a cup. 

What if you have diabetes? 

Coffee:

Drinking black coffee does not seem to affect blood sugar levels directly.  But it may affect insulin sensitivity.  There are many compounds in coffee that are good for you including magnesium, chromium, and polyphenols.  These compounds may help improve insulin sensitivity.  People with diabetes can enjoy decaf coffee and still get the benefits of the minerals and antioxidants in coffee. 

WebMD notes that “People with diabetes who are regular coffee drinkers don’t have higher blood sugar levels than those who aren’t.”  But for others, caffeine intake can lead to a spike in blood sugar.  If coffee does spike your blood sugar, then switch to decaf as decaf won’t have the “same effect on your blood sugar or insulin”.

But coffee can affect each person differently.  “If you have diabetes or if you find it hard to control your blood sugar, limiting the amount of caffeine in your diet might be helpful.  Talk to a member of your healthcare team if you have questions or concerns about caffeine.” 

Teas

Teas can have different effects on blood sugar. 

  • Black tea:  Contains polyphenols that may help improve insulin sensitivity and regulate blood sugar.
  • Green tea:  Also rich in polyphenols, it may have a similar positive impact on blood sugar.
  • Herbal teas:  Varieties like chamomile or peppermint are usually caffeine-free and unlikely to affect blood sugar. 

If you are concerned about blood sugar levels, choosing decaffeinated versions of coffee and tea are better choices.  

How does what you add to your coffee affect blood sugar levels?

Adding creamers or sugar to your coffee can increase blood sugar levels.  If you like “cream” in your coffee, try some low-fat milk. 

Conclusion:  Caffeine affects people differently.  For healthy adults, drinking coffee doesn’t seem to affect blood sugar levels.  But for people with diabetes, “caffeine might affect the way your body uses insulin”.  This in turn can lead to higher or even lower blood sugar levels.  “For some people with diabetes, about 200 milligrams of caffeine can cause this change.  For others, it may have no significant effect on blood sugar”.  Remember, while coffee and tea can be enjoyable, it is essential to be mindful of their impact on blood sugar, especially if you have diabetes.  Always consult with a healthcare professional for personalized advice.  


 

Sources:  Mayo Clinic , consume , soda , Caffeine – good or bad for your health? , studies , risk, coffee , coffee , WebMD ,  person , Teas , add , diabetes   Image sources: Caffeine and blood sugar   , Chamomile tea , Coffee  

Sunday, March 3, 2024

Can a nutrient in meat and dairy help fight cancer?

Many people hear that meat, especially red meat is bad for you.  Others avoid dairy for many reasons.  But the latest research has found that meat and dairy may actually help your immune system fight cancer.  Who knew?  What have scientists found out about meat and dairy? What is it about the composition of meat and dairy that may have some good health benefits?

What is this newly discovered nutrient in meat and dairy that helps fight cancer?

Researchers at the University of Chicago studied a nutrient found in beef, lamb and dairy products that helps our immune system fight cancer.  What is this nutrient?  I had not heard of it and you probably haven’t either.  It is actually found in the fat in meat and dairy and is called trans-vaccenic acid or TVA.  Research on nutrients like TVA highlights the link between diet and human health demonstrating how compounds from food can influence our immune responses and overall well-being. 

Where is TVA found?

Certain animals have the ability to produce TVA including animals that graze such as beef cattle, sheep and cows.  Because cow’s graze, that is why TVA is found in milk and in butter.   Plant-based milks such as almond milk, oat milk, soy milk would not be sources of TVA.  Our bodies cannot produce TVA.  

How does TVA help fight cancer?

Researchers fed mice a diet high in TVA.  These mice had reduced cancer growth for 2 types of cancer, melanoma and colon cancer. 

Should you now fill up on burgers and milkshakes?

Not so fast.  The American Heart Association found that red meat and processed meat is still associated with a higher risk for heart disease.  Processed meat such as bacon is also high in salt.  Dairy is important in everyone’s diet and it is recommended you enjoy 3 servings a day.  Dairy means from a cow and not plant-based milks.  To cut back on calories but not nutrients one can enjoy 2%, 1% or nonfat milk.  Unclear though if nonfat milk would have any TVA as TVA is found in fat.  Butter has been given a bad reputation for years and many people have switched to margarine.  But many of our relatives have switched to using real butter as margarine has so many ingredients and butter is usually made of “sweet cream and salt”.  We like the butter made with canola oil.  Canola oil is heart healthy and the addition of this oil makes the butter easily spreadable.  Ingredients are “Sweet Cream, Canola Oil, Salt.”  No ingredients that one can’t pronounce or recognize.  

Conclusion:  This study on TVA provides new insights to our immune system and cancer.  It is interesting that it is red meat and dairy that provide this nutrient. The researchers mentioned milk and butter but what about cheese, yogurt and other dairy products?   I look forward to more studies on this promising finding.  Remember, there are other ways to boost your immune system with food.  See:  How to boost your immune system with food.    

Sources:  research , University of Chicago , Research , red meat and processed meat , butter , Ingredients, How to boost your immune system with food  Image Sources:  Butter with canola oil   , Organic dairy , Immunity

Monday, February 26, 2024

How Can You Eat Healthy on a Budget?

Almost every day you hear people complaining about the high prices at the grocery store.  And grocery prices are higher, rising over 20% on average from January 2021 to January 2024.  In the nutrition classes I taught, students often complained about how much “real” food costs and said it was cheaper to just buy the junk food.  But “Cheaper doesn’t have to mean junk food” according to the article, How to Eat Healthy on a Budget by Mary Hunt.  What are some ways to save money at the grocery store?

1.  Buy protein on sale and don’t pay full price.

Meat, fish, poultry can be an expensive food purchase.  Look for sales on tuna, chicken breasts, chicken legs/thighs, lean cuts of beef.  Even if you don’t want to store-hop, you can probably find some meat items on sale in your grocery store.  My husband often comes home and says the pork chops were on sale.  So rather than buy just one package, he often buys 2 and freezes one.  Other times a meat package will be marked down for quick sale because it is close to the “sell by” date.  No problem.  Buy and cook right away or buy and freeze for a later meal. 

 2.  Think beyond just chicken breasts.

Some people think to eat healthy you have to live on boneless chicken breasts.  But we enjoy both chicken legs and chicken thighs.  Often tastier and usually less expensive.  We also like buying a whole chicken especially the rotisserie chicken.  Usually a low-price alternative, especially at Costco at $5.  We serve the chicken for one meal, then cut up leftovers and use to make some delicious homemade chicken noodle soup.  Or, we use a cup to stir fry with green peppers, onion, mushroom and add this to a package of quick cooking quinoa.  Very delicious and quick and easy to make. 

 3.  Beans are a healthy choice

Beans like black beans are a cheap protein source and a good source of fiber.  Beans are low in fat, have no cholesterol (only animal foods have cholesterol), and low in saturated fat.  Add a cup of cooked navy or pinto beans to your diet and you will add about 16 grams of protein.  Not a complete protein like animal foods but some protein.  Add some meat to your beans, or drink a glass of real milk with your meal and that will boost the protein quality of the meal.  Dry beans do require a soaking so if you want more convenience choose some canned beans.  Who doesn’t like chili?  Chili with kidney beans and other beans is a nutritious meal.  Bean soups are hearty and great on a cold winter day.  My husband makes a good 10 bean soup with some ham. 

 4.  Enjoy some eggs again 

Eggs have gone up in price but are still a bargain and an excellent source of nutrition.  Each egg not only provides 7 grams of protein, but the highest quality food protein.  In fact, eggs are known as the “Gold Standard” for protein quality. (See:  What are some top high quality protein foods?  Many Americans lack vitamin D in their diet and an easy way to add some D is eggs.  Eggs also add vitamin A and choline to your day.  Worried about cholesterol?  They now say you can enjoy an egg a day and it won’t harm your cholesterol levels.  In summer, enjoy a hard-boiled egg on a salad or make some egg salad for sandwiches.  When scrambling eggs for your family, add some cheese to add in some calcium which many kids and adults are also lacking in their diets.

 5.  Shop with a grocery list

Who doesn’t go into a store to “pick up a few things” and then walk out with a cart full?  Buying impulse items can easily break the budget.  Once you’ve made your grocery list, stick to it!  Shop the perimeter of the store first, where whole foods like fruits, vegetables, and lean proteins are typically located.  Avoid getting side tracked in the middle aisles, which often contain more processed foods. But do check out frozen fruits and vegetables as noted below.  And eat before you go.  So easy to overbuy when you go into a store hungry. 

 6.  Freeze leftovers or pack up for your lunch

Instead of leaving leftovers in the fridge to throw out days later, either freeze them right away or pack up for your lunch the next day.  A Dave Ramsey recommendation.  My daughter is often packing some leftovers for her lunch.  Eating leftovers for lunch adds variety instead of the sandwich every day.  It also saves money if you aren’t buying lunch the next day.  My husband will cook extra pork chops, extra soup and we will freeze the extras.  Makes for a quick meal at a future time.

 7.  Skip the conveniently wrapped and prepared food.

One of my students ate a lot of Uncrustables , a prepackaged peanut butter & jelly sandwich.  Not only an expensive way to eat, but the ingredients list includes ingredients like Potassium Sorbate, Calcium Peroxide, etc.  It is so easy to make a peanut butter and jelly sandwich.  What products are you buying already made that you can easily make at home?
Skip the bottled water – buy a metal bottle and fill it from the tap.  The tap water even has fluoride to help protect your teeth.  Bottled water can cost 600 times the cost of tap water.  Huffington Post notes that bottled water can cost about $1.00 for a 16 oz. bottle.  If you drink 4 bottles of water a day, that can add up to $120 a month.  Save money and get the water out of your tap but avoid plastic containers and choose a metal water bottle.  (See:  How much plastic are you eating? )  

 8.  Buy Frozen or Canned Food

Frozen fruits and vegetables are often more affordable than fresh ones and they retain their nutrients.  Who doesn’t like fresh fruit and vegetables?  But canned or frozen fruits and vegetables are a healthy alternative.  They often “cost less and last longer”.  Easy to pour out what you need for a meal from a frozen package and store the remainder.  Is frozen healthy?  Researchers have found frozen foods have just as many vitamins as fresh and maybe even more.  Why?  Because the frozen food is usually frozen just after harvesting at the peak of the food’s ripeness.  My husband prefers frozen blueberries for blueberry pancakes as they taste better and mix better in the batter.  When choosing canned fruit, be sure to choose fruit packed in water and not heavy syrup.

 9.  Try store brands

I am not always a fan of store brands because some don’t taste as good.  But we have tried more store brands recently and some like Macaroni and Cheese and some whole grain crackers are just as tasty as the name brand.  CDC notes that “buying generic or store brand items can say you 20% to 30% on your food bill”.  You may want to try canned tomatoes some frozen fruit and vegetables that aren’t brand names. 

10.  Grow some of your own food

Before you think of large gardens, it is easy to start small.  My daughter sent me a picture of some herbs she is growing indoors.  On our deck I grow parsley, chives, rosemary and green peppers.  So easy to go out to the deck and cut some chives to put on a baked potato or “harvest” a green pepper off of the green pepper plant.  It’s rewarding way to save money and enjoy some fresh produce or herbs.  

Conclusion:  Remember, eating healthy doesn’t have to be expensive.  By making some thoughtful choices and using these tips, you can nourish your body without straining your wallet.  Try some of these ideas and see what works for you.  How much can you save?

Sources:  How to Eat Healthy on a Budget , cooked navy or pinto beans , Gold Standard , What are some top high quality protein foods? , list , Dave Ramsey , Uncrustables , water , bottled water , How much plastic are you eating? , Food , frozen  Image Sources:  Save money on groceries , Frozen blueberries , Eggland’s Best

Easy Chicken Noodle Soup recipe

Want to try some delicious homemade Swanson Chicken (or Turkey) Noodle Soup?  So easy to make and a great way to use up turkey or chicken leftovers.  I double the carrots and celery for more nutrition and you can use half whole grain and half regular egg noodles to add some whole grain nutrition.

  •   4 c. Swanson Chicken Broth (Regular, Natural Goodness or Certified Organic)
  •   1 dash ground black pepper
  •   1 medium carrot
  •   1 stalk celery
  •   ½ c. Uncooked extra wide egg noodles
  •   1 c. shredded cooked chicken or turkey
 
Directions:  

Heat the broth, black pepper, carrot and celery in a 2-quart medium saucepan over medium-high heat to a boil.  Stir the noodles and chicken into the saucepan.  Reduce heat to medium and cook for 10 minutes or until noodles are tender.  


 

Sunday, February 18, 2024

Are there drinks that will help lower your blood pressure?

According to the University of Southern California, almost half of Americans over the age of 20 have high blood pressure.  This means an astounding 122 million Americans.  Unfortunately, as you get older it is more likely to have blood pressure increase.  Many people don’t even know they have high blood pressure or hypertension.  The American Heart Association notes at first there are “no obvious symptoms to indicate something is wrong, but HBP can lead to heart attack, stroke, and kidney failure.”  

A relative was asking what they could do diet wise to help lower their blood pressure.  We had already discussed the DASH diet (Dietary Approaches to Stop Hypertension).  (See:  Best Diets for Healthy Eating in 2024 .) and physical activity.   Diet wise, they were cutting back on sodium and increasing potassium foods but were wondering if there were anything else like any drinks that could help lower blood pressure?  The Cleveland Clinic talked to cardiologist, Luke Laffin, MD, about healthy beverages that might help lower blood pressure. 

What drinks might help lower blood pressure?

1.  Beet juice:  Not a very popular drink and beets aren’t a popular food in very many people’s diets.  But the nitrates in beets can help open up blood vessels which can lead to lowering blood pressure.  But the cardiologist cautions it may help but just a little.  The relative did buy some beet juice and has been drinking about 4 ounces a day.  But it is challenging for him to get it down.  He did try it with breakfast but beet juice didn’t mix well with the yogurt he eats for breakfast.  Now he drinks it for lunch but is very interested in other drinks to try.

2.  Juices that are high in potassium.   Most people know that for high blood pressure one should cut back on sodium but many don’t know they should increase potassium foods in their diet.  Why?  Potassium helps your kidneys get rid of sodium and helps your blood flow better throughout your body.  Dr. Laffin says, “Adding potassium to your diet tends to decrease blood pressure.”  And more than a little bit.  Getting the recommended amount of potassium per day can help lower one’s BP by about 4-5 mmHg. 

What juices are high in potassium?

  • Prune juice:  This used to be a popular juice but rarely served anymore at restaurants or in people’s homes.
  • Carrot juice
  • Pomegrante juice
  • Orange juice – but be sure it is REAL orange juice and not juice drinks like Sunny D.  (See: Are you drinking real juice or fake juice?) 

3.  Skim milk (fat-free milk).  The DASH diet includes low-fat dairy products such as skim milk.  Why would milk help lower blood pressure?  Because cow’s milk provides potassium, calcium, vitamin D, and phosphorus which are good for blood pressure. 

4.  Tea:  I love to drink tea especially in the winter.  Are there teas that can help lower blood pressure?  There are teas that not only help “keep your blood vessels open and flexible”, they can also help reduce inflammation.

  • Hibiscus Tea;  This tea has many health benefits including adding antioxidants to your day and being anti-inflammatory.  Hibiscus tea has been found to lower blood pressure but “only slightly”.  A research study on hibiscus tea found 3 servings a day did reduce blood pressure in study participants with pre- and mild hypertension. 
  •  Chamomile tea:  I like this tea at night as it is supposed to help with relaxation and sleep.  Note:  Medical News Today stated pregnant women, and those with severe allergies, infants, young children should avoid chamomile tea.  There may also be drug interactions so checking with one’s health care provider would be good.  

What drinks can raise your blood pressure?

  • Drinks with caffeine such as coffee but some sodas and other drinks have caffeine.  The color of the drink may not reveal it contains caffeine.  For example, a person in our gym was surprised to learn the Mountain Dew has caffeine. 
  • Energy drinks.  These can have fairly high levels of caffeine as well as lots of added sugar. 
  • Alcohol.  Research shows that people who drink a lot of alcohol but then stop drinking can see a rapid decrease in BP”.  

 Cleveland Clinic recommends other ways to lower BP including:

  • Cut back on sodium
  • Diet changes (such as the DASH diet)
  • Exercise
  • Enough sleep
  • Lower stress

Conclusion:  What are some changes you can make in your diet and exercise plan to help lower blood pressure?  Find some changes that work for you and one’s you can stick to.  My relative struggles to get down that glass of beet juice every day.  Probably not going to stick with it much longer.  But as noted in this blog, there are other drinks to try.  A reliable source to learn more about blood pressure is the American Heart Association.  See their Blood Pressure Toolkit.  

Sources:  University of Southern California , American Heart Association , Best Diets for Healthy Eating in 2024 , cardiologist , cautions , Are you drinking real juice or fake juice? , milk , Tea , study , relaxation.  Medical News Today , Mountain Dew , Alcohol , Research , recommends , Blood Pressure Toolkit  Image Sources:   Beet juice  , Blood pressure chart , Tips on Blood Pressure